Calories in a Sausage Patty
Ever wondered how many calories are lurking in that delicious breakfast sausage patty? Let me break it down for you — no judgment, just facts (and maybe a few jokes).
A typical sausage patty contains anywhere from 70 to 174 calories, depending on a bunch of factors like size, ingredients, cooking method, and whether you’re getting it from McDonald’s or making it at home.
That’s quite a range! But don’t worry, I’m going to help you understand exactly what’s in your morning protein puck.
The Sausage Patty Calorie Breakdown
Let’s face it — sausage patties are delicious. But they’re also calorie bombs due to their fat content. Here’s what different brands and types are packing:
- McDonald’s sausage patty: A tiny 1 oz patty has a whopping 174 calories with 17g of fat. Small but mighty!
- Bob Evans pork sausage patties: Two pan-fried patties (52g) deliver about 220 calories with 20g fat and 10g protein. Worth it? You decide.
- Johnsonville Breakfast Sausage Patty: Each 32g patty contains 90 calories, with 7g fat and 6g protein. Not too shabby.
- MorningStar Farms Veggie Patty: The plant-based champion at just 70 calories per patty, with only 2.5g fat but a solid 9g protein. Plants for the win!
Why Sausage Patties Vary So Much in Calories
You might be wondering why there’s such a big difference between brands. Here’s what’s happening:
1. Fat Content Makes All the Difference
Fat is calorie-dense at 9 calories per gram (compared to protein and carbs at 4 calories per gram). Traditional pork sausage patties are fatty by design — that’s what makes them juicy and delicious.
The highest-fat patties contain up to 17-20g fat per serving, which is why they creep up to the 170-220 calorie range.
Think about it: a leaner patty with half the fat can have 50-80 fewer calories. That adds up fast if you’re eating these regularly!
2. Size Matters
Most sausage patties weigh between 1-2 ounces (28-56g). This might not sound like much, but doubling the size roughly doubles the calories.
Restaurant patties (looking at you, diners) are often larger than what you’d buy at the store, so keep that in mind when tracking.
3. What’s Actually In These Things?
Traditional pork sausage contains:
- Ground pork
- Water
- Salt
- Sugar
- Spices
- Sometimes preservatives and flavor enhancers
The veggie versions swap in plant proteins, grains, and vegetable oils, typically resulting in fewer calories and less fat.
The Nutritional Breakdown Per Patty
Here’s what you’re typically getting in a 1 oz (28g) sausage patty:
| Nutrient | Range | The Deal |
|---|---|---|
| Calories | 70-174 kcal | Varies wildly by fat content |
| Total Fat | 2.5-17g | The main calorie contributor |
| Protein | 4-9g | Decent protein source! |
| Carbs | 0-4g | Usually minimal |
| Sodium | 160-350mg | Watch this if you’re monitoring salt |
Health Talk: Should You Worry?
Let’s be honest for a second: sausage patties aren’t health food. But they’re not the devil either.
The high saturated fat content is something to consider if you’re watching your heart health. Most health organizations recommend limiting saturated fat to about 13g per day (on a 2,000 calorie diet), and one patty can provide up to 7g.
The sodium content (160-350mg per patty) is also worth noting if you’re watching your blood pressure.
But it’s not all bad news! Sausage patties provide:
- A solid source of protein (4-9g per patty)
- Iron and B vitamins from the meat
- Plant-based alternatives that offer similar protein with less fat
How I Handle Sausage Patties in My Life
Here’s my personal take:
Check the label – Different brands have drastically different calorie counts. I was shocked to learn that McDonald’s tiny patty has more calories than some that are twice the size.
Consider turkey or chicken sausage – They often have 30-40% fewer calories with similar flavor. Jennie-O turkey sausage patties are a good option.
Try a veggie version – Plant-based options like MorningStar Farms patties can save you 100 calories per patty while keeping the protein.
Portion control – One patty instead of two can still satisfy when paired with eggs or whole-grain toast.
The Bottom Line on Sausage Patties
A standard pork sausage patty has 150-220 calories depending on size and fat content.
Leaner options and veggie alternatives can get that down to 70-90 calories.
Remember, occasional indulgence won’t wreck your diet — it’s the regular habits that count. So if you love your Saturday morning sausage, enjoy it! Just maybe pair it with some fruit instead of hash browns.
And if you’re trying to manage your weight or health, consider switching to leaner protein sources for your everyday breakfasts, saving the full-fat sausage for special occasions.
After all, life’s too short to never eat sausage.